Another common problem cropping up in modern times – irritable bowel syndrome. It is the most common diagnosis these days. Cramping, abdominal pain, bloating, diarrhea, and constipation, IBS can be too much to handle. It’s challenging, painful, and embarrassing. So, in this blog, I will be revealing the natural tips for irritable bowel syndrome.
IBS is twice as likely to occur in women than men. Stress, anxiety, diet, or drinking can worsen this condition. Some people have symptoms every day while others experience long periods of symptom-free days. But it sure does bother all!
Also Read: Ayurvedic Treatment for Irritable Bowel Syndrome
Common symptoms of IBS
- Pain and discomfort
- Changes in stools
- Poor appetite
Also Read: Simple Ayurvedic Treatment for Irritable Bowel Syndrome
Natural Tips for irritable bowel syndrome
1. Alter your diet
Making simple changes to the diet can be very effective in managing IBS. Though there is no specific diet for IBS, what works for one may not work for another. Keeping a handbook and striking off the triggering foods can help. Keep a close tab when you eat high-fat foods, milk products, alcohol, coffee, and artificial sweeteners. Further increasing your fiber intake may help. So, adding fruits, vegetables, whole grains, and beans to the diet can work.
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2. Cut down the dairy
People with lactose intolerance are at a higher risk of developing IBS. So, make sure to cut down on dairy. Consider eating yogurt instead of milk. You can talk to a dietician or a nutritionist for dietary recommendations. Taking probiotics can also help relieve gas and bloating. Probiotics are beneficial bacteria that support gut health. Yogurt is a great natural probiotic that you can add to your diet.
3. Work it out
Studies show exercising for 20 to 30 minutes per day can help improve IBS-related pain and stool problems. It is a great stress buster, keeps your weight in check and reduces the symptoms related to IBS. Increasing your exercise levels may provide some relief from IBS. Exercise helps to stimulate normal contractions of your intestines and reduce stress, which relieves some IBS symptoms.
4. Bust some stress
Research reveals physical and psychological stressors, can worsen your IBS symptoms. The brain and the gut are deeply connected. So, stressing out your brain can stress your gut too. Incorporating relaxation techniques, doing regular exercises, yoga or even 5 minutes of meditation or even mindfulness can help in controlling the symptoms. There are a number of techniques that can help reduce the symptoms and improve sleep.
Also Read: The Gut-Brain Connection – The root to better health
5. Drink it out
Drinking the right fluids in the right amount is very crucial in managing IBS. Not all fluids have the same effect on your stomach. The best choice is definitely water. Water soothes your stomach distress and flushes out your toxins. Also, be sure to steer clear of alcoholic beverages, caffeinated drinks and sodas. Alcohol and caffeine may make diarrhea worse. Soda is known to mess up the gut. Carbonated beverages are full of sugar that can worsen your IBS symptoms.
6. Get some sleep
Poor sleep quality is one of the major problems we are dealing with. Sleeplessness leads to weight gain, depression, worsens pain, raises the risk of heart diseases, diabetes and a whole host of problems. So, IBS or not make sleep an uncompromisable priority. Get 7 to 8 hours of sleep every night.
7. Pep up some Peppermint Oil
Peppermint oil is a great natural remedy for an IBS flare-up. It contains an active ingredient called methanol, which has a cooling effect. It relaxes the muscles of the colon, reduces pain, bloating, and constipation. Some studies also show peppermint oil is more effective than antispasmodics in relieving overall symptoms of IBS.
Peppermint oil is an excellent herbal remedy for a number of ailments. Researchers found that peppermint oil soothes the gut and helps relieve IBS symptoms. It eases abdominal pain, diarrhea, bloating, and constipation. However, in some cases, peppermint oil may cause side-effects like gastric reflux and heartburn. So, talk to a doctor before trying peppermint oil as a self-medication.
8. Sip some IBS friendly teas
IBS-friendly tea can be soothing and help alleviate painful spasms and cramps. Try peppermint, black tea, white tea, or green tea that can help reduce inflammation and ease the symptoms. These natural teas work as a detox drink, relieves stress and improves sleep.
Also Read: There is a way to stop your Smelly farts!
Take away – Natural Tips for irritable bowel syndrome
Managing Irritable Bowel Syndrome needs patience and discipline. From your diet to your lifestyle to simple everyday choices, you need to think twice. Keeping a check on your food list to your drinks, needs constant concentration.
Often times, changing your dietary habits, living life in a bit of discipline and managing your stress can be very helpful in reducing the severity and frequency of your symptoms. It’s more of a lifestyle disorder and can be managed with lifestyle alterations!
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